When we follow a keto or ketogenic diet, carbohydrates must be reduced as much as possible and sources of fat and protein become the basic foods of it. However, there is foods that should also be avoided on this diet even if they do not interrupt the ketosis process. And it is that, although many foods are sources of fats and proteins with a low portion of carbohydrates, their consumption is not always recommended if we seek to take care of the nutritional quality of the dishes and protect our health.
Alcoholic beverages
Alcoholic beverages are, on many occasions, low in carbohydrates. However, they can promote dehydration and the accumulation of ketone bodies, which without control can lead to ketoacidosis: one of the most feared consequences of the ketogenic diet.
Also, since alcohol is used primarily as a source of energy, it can prevent the proper production of glucose from fats and thus cause a hypoglycemia. As if that were not enough, alcohol does not provide any benefit, not even in minimal doses. Therefore, it is recommended to avoid its consumption in any diet.
cold cuts
Cold cuts, in general, are products concentrated in saturated fat and sodium, and in some cases are also sources of starch and hidden sugars. Although they could be included in a moderate amount in the keto diet, we recommend minimizing their consumption to achieve a quality diet in which fresh and lean meats prevail and ultra-processed foods such as these are minimized.
Sausages, chorizos and other sausages
Like cold cuts, sausages contain processed meats which can be a source of saturated fats in high proportions, trans fats and partner in appreciable quantities. For this reason, they constitute an ingredient that we recommend minimizing in the usual diet if we seek to take care of its nutritional quality and protect health. In addition, some specimens are a source of starches, refined flours and sugars that, although we cannot imagine it, can be the cause of a ketosis interruption and the failure of our keto diet.
commercial sauces
Many commercial sauces can be used on the keto or ketogenic diet, as is the case with mustard and mayonnaise, or other alternatives to season or season our dishes. However, they constitute concentrated sources of sodium that should be reduced in the daily table to protect health. Therefore, we recommend reducing or moderating its consumption by resorting to herbs and spices as the main condiments in our recipes.
Eels, surimi and other fish substitutes
Although they can be a source of protein in good amounts, they are ultra-processed products derived from fish that it is recommended to reduce in the usual diet, as it happens with processed meats. They can also be great sources of sodium and fat and, at the same time, they can provide sugars or starches that, on a keto or ketogenic diet, should be avoided as much as possible.
Instead we recommend resort to fresh or canned fish, as well as frozen shellfish, resulting in excellent quality, minimally processed foods that can take place on a keto diet.
cream and butter
To achieve a diet of high nutritional quality, it is recommended prioritize sources of unsaturated fats, minimizing trans or saturated fats. For this reason, cream and butter are foods that we recommend avoiding on the keto diet, although they are sources of fat without hydrates inside.
For its replacement we recommend go for a smoothie fresh cheese, a yogurt natural Greek and without added sugar or, to nut creams without salt or added sugar.
fried foods
To carry out a diet of this type, which protects our health and offers us quality nutrients, it is recommended choose healthy cooking methods avoiding, whenever possible, frying.
All kinds of fried foods, even those low in carbohydrates and of excellent quality, such as peanuts, nuts or seeds, are a source of fat and calories in higher proportions.
Also, during the frying process, trans fats can be generated a nutrient that does not hinder ketosis but is harmful to the body.
Cover photo | louis hansell
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